Exercise Comparison
Alternating Kettlebell Row vs Middle Back Shrug
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Kettlebell Row
Instructions
Alternating Kettlebell Row
Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handles.
Pull one kettlebell off of the floor while holding on to the other kettlebell. Retract the shoulder blade of the working side, as you flex the elbow, drawing the kettlebell towards your stomach or rib cage.
Lower the kettlebell in the working arm and repeat with your other arm.
Middle Back Shrug
Lie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor. The palms of your hands should be facing each other. This will be your starting position.
As you exhale, squeeze your shoulder blades together and hold the contraction for a full second. Tip: This movement is just like the reverse action of a hug, or trying to perform rear laterals as if you had no arms.
As you inhale go back to the starting position.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the middle back. Alternating Kettlebell Row is a intermediate exercise using kettlebells, while Middle Back Shrug is intermediate and uses dumbbell. Choose Alternating Kettlebell Row if you have access to kettlebells, or Middle Back Shrug if you prefer dumbbell.